Thursday 160421

The 2015 Masters Qualifiers Events will be released April 21, 2016, at 5 p.m. PT. Masters athletes will have until Monday, April 25, 2016, at 5 p.m. PT, to submit their scores and/or videos for these workouts.  LCF is behind you Troy.. Prepare for Glory..

When you have time watch Part 1 & 2..

Executive Producer Sevan Matossian once again gives us unprecedented access to the fittest athletes on the  planet, catching CrossFit Games competitors in intimate moments and vulnerable positions.

In Part 3 of five, Matossian interviews the athletes as they recover from the physical and emotional aftermath of Murph and try to rally for Snatch Speed Ladder and Heavy DT—the latter a Hero-workout variation selected by fans via a Twitter vote.

Carted off on a stretcher after staggering across the finish line to complete Murph, Kara Webb bounces back with help from three bags of IV fluids.

“I was just worried … that I was going to let my little sister down. I’m trying to get money so I can pay for her private school,” she says.

Two former champions react to the day’s disappointments. After finishing 36th in Snatch Speed Ladder, Camille Leblanc-Bazinet slumps in anger and frustration. Nearby, Annie Thorisdottir, 33rd in Murph, confesses that things are not going as planned.

“I’m definitely going to be a little bit sad tonight. I know that’s going to happen, and there’s no point of trying not to be.”

Brooke Ence, on the other hand, lights up the screen after taking first place in Snatch Speed Ladder.

“I’m 25, and I’m not going to wait to be amazing,” she says.

Video by Sevan Matossian.    

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A.”Endes”
A. 4 min  EMOM 10 Box Jumps 24/20 20/16 16/12
Rest 1 Min.
B. 4 min EMOM 15 KB Swings Green/Purple Purple/Blue Blue/Yellow
Rest 1 Min.
C. 4 min EMOM 10 Burpees

COOL DOWN/RECOVERY:

*Scale weight of movement as needed for progression and smooth speed through each minute  A.  Ask your coach for help.

B. MWOD: Low Back
Help, My Low Back Is Smoked From Jumping | Feat. Kelly Starrett | Ep. 214 | Mobility WOD

Competitors or athletes wanting to improve your Fitness level:   Active Recovery Day or do MWOD.

C.
Mobility and Maintenance
* Complete MWOD

* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

D.
Nutrition Preparation
* Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.
* Get out of the gym and go play..

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